Strengthen Muscles for better Mobility

Strengthening your muscles by exercising regularly, will give you more mobility both now and in later life. In the last exercise we looked at the hip rotation, this time we’re going to try the gliding and gracious wave exercise.

The wave exercise will strengthen muscles, especially the front and inner, uppermost legs, tummy, buttock mounds and calves as well as stretches the back.

Exercise method:

• Kneel on a soft cushion, exercise mat or thick towel, that’s large enough to protect your legs from the knees down to your feet.
• Place your knees approximately 40 centimetres apart and stretch your arms up over your head.
• Once your arms are stretched above your head, clasp your hands together and try to stretch your torso and neck, as though you’re trying to make your body longer. Stretch until you feel it in your lower back.
• Keep on stretching while you at the same time lower your behind approximately 10 centimetres.
• Squeeze then your buttock muscles and swing your pelvis slowly upward, at the same time swing your arms forward a little.
• Hold this position while you count to three.
• Using the strength in your upper legs, slowly go back up to the starting position, while you still have your pelvis in the upward position.
• Try to keep stretching your back while doing this powerful wave exercise.

Repeat this exercise twice a day for five days and gradually increase.

This exercise is generally suitable for people of all ages however, as always if you are in doubt as to whether these exercises are suitable for you, please consult your doctor.